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Estimated Calories Burned:
228-496

Equipment Needed:
Dumbbells & Mat

Level:
Beginners

Workout Breakdown:

Warm-up

01 - High Pull Curls
02 - L2R DB Swings
03 - Side Back Lunge L
04 - Side Shift Push-ups
05 - ISO Squat Press L
06 - In & Out Mowers L
07 - High Pull Curls
08 - L2R DB Swings
09 - Side Back Lunge R
10 - Side Shift Push-ups
11 - ISO Squat Press R
12 - In & Out Mowers R
13 - S2S Squat Curls
14 - Halo Squats
15 - Mod Renegades L
16 - In & Out Bent Flys
17 - Alt Dumbbell Curls
18 - ISO Deadlifts L
19 - S2S Squat Curls
20 - Halo Squats
21 - Mod Renegades R
22 - In & Out Bent Flys
23 - Alt Dumbbell Curls
24 - ISO Deadlifts R
25 - Shoulder Swing Press
26 - L2R Foot Tap Squats
27 - Kneeling Renegades
28 - Gravedigger Squats
29 - Elevated Push-ups
30 - Booty Builders
31 - Shoulder Swing Press
32 - L2R Foot Tap Squats
33 - Kneeling Renegades
34 - Gravedigger Squats
35 - Elevated Push-ups
36 - Booty Builders
37 - Hammer Curl Press
38 - Typewriter Squats
39 - Hip Dip Threaders L
40 - L2R Forward Lunge
41 - Tri-Grab Rows
42 - Hi-Low Push-ups
43 - Hammer Curl Press
44 - Typewriter Squats
45 - Hip Dip Threaders R
46 - L2R Forward Lunge
47 - Tri-Grab Rows
48 - Hi-Low Push-ups
49 - Wall Sits Press

Cool-Down

Disclaimer:
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. This is particularly true if you (or your family) have a history of high blood pressure or heart disease, or if you have ever experienced chest pain when exercising or have experienced chest pain in the past month when not engaged in physical activity, smoke, have high cholesterol, are obese, or have a bone or joint problem that could be made worse by a change in physical activity. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.

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Developments in medical research may impact the health, fitness and nutritional advice that appears here. No assurance can be given that the advice contained in this site will always include the most recent findings or developments with respect to the particular material.

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